ok boys. the time has come. starting my 2nd cycle today. As i stated in another post, i am very detailed when it comes to this shit so please take your time and read everything carefully and let me know what you think i need to change or critique. ANY INPUT/COMMENTS WILL BE GREATLY APPRECIATED!!
STATS
Age = 24
Height = 6'2"
Weight = 255lb
Bf = 18.7%
Chest = 48"
Waist = 42"
Hips = 41"
Arms = 18" flexed
Legs = 26" flexed
Calves = 16 3/4" flexed
CYCLE
wks 1-4: GP t-bol 50mg ed
wks 1-12: GP test cyp 250 600mg/week (Sun & Thurs am pins)
wks 7-12: GP stan10 50mg ed
wks 1-12: GP adex .5mg e3d
PCT 2 weeks after final pin: nolva 40/30/30/20 & Purus Labs D-Pol for a test boost
TRAINING
Mon = 6am - 30mins fasted cardio, 3:30pm - Legs, 20 mins cardio
Tues = 3:30am - 30 mins fasted cardio, 3:30pm - Chest, Tris, 20 mins cardio
Wed = 3:30am - 30 mins fasted cardio, 3:30pm - Back, Bis, 20 mins cardio
Thurs = 3:30pm - Calves, 40 mins cardio
Fri = 3:30am - 30 mins fasted cardio, 3:30pm - Shoulders, 20 mins cardio
Sat= 4:30am - 30 mins fasted cardio, 12pm - Arms, 20 mins cardio
Sun= 8am - 30 mins fasted cardio
I work at 4:30 in the morning Tues-Sat thats why i have such an odd schedule. You might notice i dont have ab work in there. i dont really have a set schedule for abs, surprisingly right? i am just going to work them once then wait until theyre not sore to hit them again. Also, i usually hit hamstrings on Thurs with calves (which i also work on Mon) if my main focus on Mon is quads. The tris and bis on Tues and Weds are only about 3-5 sets of a power movement (close grip bench, heavy db curls usually) just to finish things off.
DIET
Not going to go into as much detail as i could, so i'll just give you the macros first. The lower number is for non lifting days. The higher obviously for lifting days.
Total Calories = 1900-2650/day
Total Protein = 250-290/day
Total Carbs = 51-190/day
Total Fat = 25-45/day
Proteins = 1-2 shakes (40g each), 6 boiled eggs (only 1 yellow), 5oz turkey breast, 5oz chicken breast, 5oz sirloin, and 8oz tilapia
Carbs = 1-2 shakes (51g each), and 2 cups brown rice
It comes out to 6-7 meals a day depending if im lifting or not. My first meal is usually after my fasted cardio around 4-4:30 and i continue to eat every 2-3 hours until 7 then its bedtime at 8.
Every 2 weeks i will be dropping carbs until i get down to 40 carbs/day, which will be strictly meal before workout on week 7 when i start the winny. Week 5 i will bump up the protein to about 350g/day...
Week 1 & 2 = 290 pro, 190 carb
week 3 & 4 = 290 pro, 140 carb
Week 5 & 6 = 350 pro, 90 carb
Week 7-12 = 350 pro, 40 carb
I forgot to mention, i do have a cheat meal every now & then but no more than once a week.
STATS
Age = 24
Height = 6'2"
Weight = 255lb
Bf = 18.7%
Chest = 48"
Waist = 42"
Hips = 41"
Arms = 18" flexed
Legs = 26" flexed
Calves = 16 3/4" flexed
CYCLE
wks 1-4: GP t-bol 50mg ed
wks 1-12: GP test cyp 250 600mg/week (Sun & Thurs am pins)
wks 7-12: GP stan10 50mg ed
wks 1-12: GP adex .5mg e3d
PCT 2 weeks after final pin: nolva 40/30/30/20 & Purus Labs D-Pol for a test boost
TRAINING
Mon = 6am - 30mins fasted cardio, 3:30pm - Legs, 20 mins cardio
Tues = 3:30am - 30 mins fasted cardio, 3:30pm - Chest, Tris, 20 mins cardio
Wed = 3:30am - 30 mins fasted cardio, 3:30pm - Back, Bis, 20 mins cardio
Thurs = 3:30pm - Calves, 40 mins cardio
Fri = 3:30am - 30 mins fasted cardio, 3:30pm - Shoulders, 20 mins cardio
Sat= 4:30am - 30 mins fasted cardio, 12pm - Arms, 20 mins cardio
Sun= 8am - 30 mins fasted cardio
I work at 4:30 in the morning Tues-Sat thats why i have such an odd schedule. You might notice i dont have ab work in there. i dont really have a set schedule for abs, surprisingly right? i am just going to work them once then wait until theyre not sore to hit them again. Also, i usually hit hamstrings on Thurs with calves (which i also work on Mon) if my main focus on Mon is quads. The tris and bis on Tues and Weds are only about 3-5 sets of a power movement (close grip bench, heavy db curls usually) just to finish things off.
DIET
Not going to go into as much detail as i could, so i'll just give you the macros first. The lower number is for non lifting days. The higher obviously for lifting days.
Total Calories = 1900-2650/day
Total Protein = 250-290/day
Total Carbs = 51-190/day
Total Fat = 25-45/day
Proteins = 1-2 shakes (40g each), 6 boiled eggs (only 1 yellow), 5oz turkey breast, 5oz chicken breast, 5oz sirloin, and 8oz tilapia
Carbs = 1-2 shakes (51g each), and 2 cups brown rice
It comes out to 6-7 meals a day depending if im lifting or not. My first meal is usually after my fasted cardio around 4-4:30 and i continue to eat every 2-3 hours until 7 then its bedtime at 8.
Every 2 weeks i will be dropping carbs until i get down to 40 carbs/day, which will be strictly meal before workout on week 7 when i start the winny. Week 5 i will bump up the protein to about 350g/day...
Week 1 & 2 = 290 pro, 190 carb
week 3 & 4 = 290 pro, 140 carb
Week 5 & 6 = 350 pro, 90 carb
Week 7-12 = 350 pro, 40 carb
I forgot to mention, i do have a cheat meal every now & then but no more than once a week.
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